Relaxed Running

Alexandra Ellis has studied and worked in many different areas of exercise science, fitness, and coaching. She has a degree in Exercise Biology and has amassed nearly 1,000 hours of yoga training. MORE FROM RELAXED RUNNINGPersonal Running Coaching: https://www.relaxedrunning.com/personal-coachingTechnique Analysis: https://www.relaxedrunning.com/techniquecoachingFalls Creek Run Experience: https://www.relaxedrunning.com/falls-creekEPISODE OUTLINE:The importance of developing a strong core (00:01:11)The host and guest discuss the significance of having a strong core for distance runners and athletes in various running-based sports.The benefits of pilates and the challenge of stability exercises (00:03:35)The guest shares her love for pilates and explains why it is a challenging modality that focuses on the coordination of multiple muscle groups. They also discuss the difference between gym training and functional fitness.The versatility of kettlebells for functional training (00:05:30)The guest explains why she loves kettlebells and how they can be used for various exercises that integrate upper body strength, core stability, and footwork. They also compare kettlebells to dumbbells in terms of functionality and grip strength.The importance of core exercises for foot pain relief (00:09:11)Discussion on the effectiveness of basic pilates core exercises in alleviating foot pain and the connection between core strength and stability.The benefits of functional strength training (00:10:08)Exploration of how functional strength training, with a focus on core strength and stability, can improve movement and offset the negative effects of sedentary lifestyles.Efficiency and time-saving in functional training (00:12:17)Explanation of how incorporating functional exercises that target multiple areas simultaneously can save time and still provide effective strength training.Developing Awareness of Imbalances (00:19:19)Discussion on how even slight imbalances in the body can lead to injuries in different parts, highlighting the importance of developing awareness.Starting with Core Strength (00:21:38)The guest emphasizes the importance of core strength and suggests starting with pilates or exercises that focus on maintaining a neutral spine alignment.Finding Neutral Spine and Engaging Abs (00:24:33)The guest recommends a video on her YouTube channel that guides viewers on finding neutral spine alignment and engaging the core muscles while lying on the floor, and later progressing to standing positions.The importance of core strength and stability (00:28:03)Discussion on how to activate and develop core strength, the benefits of a strong core for overall body function, and the impact of a weak core on breathing and lower back stability.The role of functional training in resolving movement issues (00:29:18)Exploration of how core strength and stability exercises can help resolve movement issues such as tight upper traps and hip flexors, compared to relying solely on stretching and massage.The significance of simple strength routines and consistent practice (00:31:22)Emphasis on the importance of a simple strength routine in delaying the onset of tension, the practical benefits of awareness and making small adjustments throughout the day, and the correlation between consistency and avoiding injuries in distance running.The big three movements (00:37:48)Discussion about the three important movements for strength training: squat, hip hinge, and overhead reach.The importance of simplicity in training (00:39:10)The guest emphasizes the importance of keeping strength training simple and avoiding overcomplication.The phone book theory (00:40:04)The host explains the concept of the phone book theory in training, where consistent daily training leads to significant progress over time.TRANSCRIPT:https://dashboard.transistor.fm/shows/relaxed-running/episodes/209-how-core-strength-can-transform-your-running-with-alex-ellis/editEPISODE LINKS:Alex's Website: https://aewellness.comAlex's Instagram: https://www.instagram.com/hollaformala/Alex's YouTube: https://www.youtube.com/@aewellnessShow Notes: https://www.relaxedrunning.com/podcast/209PODCAST INFO:Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

In this episode Tyson shares his favourite 10 distance running books. TECHNIQUE ANALYSIS MEMBERSHIPhttps://www.relaxedrunning.com/techniquecoachingJOIN US AT FALLS CREEK https://www.relaxedrunning.com/falls-creekTRANSCRIPT:https://share.transistor.fm/s/0c2c25f1/transcript.txtPODCAST INFO:Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Sid Garza-Hillman is a certified running coach, Oxygen Advantage breathing instructor, and founder of smallsteppers.com. He is the Stanford Inn & Resort’s Wellness Programs Director and Race Director of the Mendocino Coast 50K trail ultramarathon. He is the author four books including his most recent 'Ultra-Running for Normal People: Life Lessons from on and off the Trail'. He holds a BA in Philosophy from UCLA, is a public speaker, podcaster (What Sid Thinks Podcast).TECHNIQUE ANALYSIS MEMBERSHIPJoin Here for $19.95 (First 20 Members Only)JOIN US AT FALLS CREEK https://www.relaxedrunning.com/falls-creekEPISODE OUTLINE:(00:00) - Ultra Running(05:45) - Unplanned Ultra Running(11:35) - Mental and Community Aspects of Ultra Running(15:20) - The Appeal of Ultra Running(20:43) - Exploring the Mindset of Ultra Running(31:53) - Embracing Fear and Overcoming Challenges(34:53) - Moving Through Fear and Slowing Down(41:15) - Importance of Slowing Down in Running(49:45) - Attention and Breath in Ultra Running(56:42) - Wim Hof Breathing and Altitude SicknessTRANSCRIPT:https://share.transistor.fm/s/a13a2038/transcript.txtEPISODE LINKS:Sid's Website: https://sidgarzahillman.comSid's Books: https://sidgarzahillman.com/books/Show Notes: https://www.relaxedrunning.com/podcast/207PODCAST INFO:Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Christie Aschwanden is a distinguished science writer, journalist, and former elite athlete, known for her contributions to esteemed publications such as The Washington Post, The New York Times, and National Geographic. Her book, "Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery," is a comprehensive exploration of the often misunderstood realm of recovery in sports and physical performance. Drawing upon her own athletic experiences and in-depth research, Aschwanden unravels the science behind recovery, debunking myths and delving into the effectiveness of various practices. In her New York Times Best-Selling Book "Good to Go," she offers readers a compelling glimpse into the complex world of athletic recovery, highlighting the factors that genuinely impact performance optimization. This book serves as an invaluable resource for athletes and those intrigued by the science of recovery, shedding light on the secrets to enhancing athletic prowess and overall well-being.TECHNIQUE ANALYSIS MEMBERSHIPJoin Here for $19.95 (First 20 Members Only)JOIN US AT FALLS CREEK https://www.relaxedrunning.com/falls-creekEPISODE OUTLINE:(00:00) Recovery Myths' Impact on Performance(08:57) Navigating Recovery and Training for Athletes(17:05) Technology and Body Sensation Understanding(23:18) Placebo Effect and Debate on Supplements(31:46) Debunking Sports Recovery Myths(35:23) Effective Recovery Strategies and MythsTRANSCRIPT:https://share.transistor.fm/s/1acb2f18/transcript.txtEPISODE LINKS:Christie's Books: www.christieaschwanden.com/booksChristie's Podcast: www.christieaschwanden.com/podcastChristie's Instagram: www.instagram.com/cragcrest/Christie's Website: www.christieaschwanden.comPODCAST INFO:Podcast website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

In this coaching call episode, we sit down with Relaxed Running athlete Brock Shirley, who recently achieved an incredible 6-and-a-half-minute personal best at the Melbourne Marathon. Over the course of 12 months, I've had the privilege of coaching him, and in this conversation, we delve deep into his awesome journey. We discuss the hurdles and setbacks we encountered, dissect our planned race strategy, and its execution. We also discuss footwear, the 16-week build-up, the invaluable advantages of having a coach, and offer a glimpse into his future racing endeavors. TECHNIQUE ANALYSIS MEMBERSHIPJoin Here for $19.95 (First 20 Members Only)EPISODE OUTLINE:(02:04 - 03:16) Marathon Success Despite Hiccups(11:11 - 12:09) Race Strategy and Coaching Advice (16:32 - 17:44) Analyzing Split Times and Unexpected Drop(26:36 - 27:09) 16-Week Build-Up With Consistent Running (32:43 - 33:54) The Benefits of Having a Coach (37:50 - 38:56) Future Races and Running Goals TRANSCRIPT:https://share.transistor.fm/s/bba6c0c1/transcript.txtEPISODE LINKS:Brock's Personal Instagram: https://www.instagram.com/brockshirley/Brock's Coaching: https://beststriderunning.comPODCAST INFO:Podcast website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIAL:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Raf is Founding Director of Front Runner Physiotherapy & Front Runner Sports Management. He has performed at a sustained world class level as an athlete, physiotherapist and endurance coach. With holistic insight into peak human performance, he works with junior elite, elite and executive athletes to guide them to their peak athletic & human potential. During his athletic career, Raf achieved a peak of #3 ITU Duathlon world ranking, achieving podium finishes at ITU Oceania, Asian and European Championships and 6th at the ITU World Championships.TECHNIQUE ANALYSIS MEMBERSHIPJoin Here for $19.95 (First 20 Members Only)EPISODE OUTLINE:(0:00:00) - Discussing Recent Athlete Achievements(0:13:14) - Patience & Improvement in Athletics(0:17:09) - Developing a Relaxed Mindset in Athletes(0:22:12) - Time Management in Life and Sports(0:27:13) - Understanding Training Load and Genetic Impact(0:36:41) - Depth and Records in Kenyan Running(0:45:05) - Balancing Effort and Data in Athletics(0:52:43) - Congratulating Raph on Podcast SuccessTRANSCRIPT:https://share.transistor.fm/s/95439ee2/transcript.txtEPISODE LINKS:Raf's Instagram: https://www.instagram.com/rafaelbaugh/Raf's Website: https://frontrunnersports.com.auPODCAST INFO:Podcast website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIAL:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Gordo Byrne is a an accomplished triathlete, coach and mentor. Known for his impressive triathlon career, he has competed in numerous Ironman and long-distance events, earning respect for his dedication and performance. Beyond the racecourse, Gordo's influence extends through his co-authored book, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive resource for triathletes. His insightful blogs and writings further showcase his expertise, providing a wealth of knowledge to the endurance community. As a coach and mentor, he's known for his balanced, sustainable training philosophy, inspiring countless athletes to reach their full potential and fostering a culture of respect and admiration within the sport.TRANSCRIPT:https://share.transistor.fm/s/801ae8c...EPISODE LINKS:Gordo's Instagram: https://www.instagram.com/feelthebyrn/Gordo's Substack: https://substack.com/@feelthebyrnGordo's Twitter: https://twitter.com/feelthebyrn1?ref_...PODCAST INFO:Podcast website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...OUTLINE:[00:02:41] Specific adaptation and training.[00:06:18] Balance between body and data.[00:10:46] A more dynamic approach to loading.[00:13:02] Monitoring sleep for training.[00:15:20] Long-term training benefits.[00:21:56] Whole body fitness.[00:23:18] Using the bike for training.[00:27:30] Training cadence for runners.[00:30:11] Water running and aerobic capacity.[00:34:17] Breakpoint volume and mindset change.[00:39:01] Lifestyle and stress in running.[00:43:18] Mental Side of Performance.[00:46:01] Recovery structure and loading.[00:51:02] Low season vs. off season.[00:54:38] The obsession with running at lightweight.[00:59:48] Heart rate monitor.[01:04:14] Footwear technology and training.[01:06:36] Shoe technology and performance.SOCIAL:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

In this episode, we dive into the world of distance running, covering the latest advancements in running shoe technology and their impact on athletes' performance, discuss the controversial topic of PEDs in the sport, and examine the training strategies that contribute to the remarkable speeds of top distance runners. Tune in for a comprehensive look at the factors shaping the world of long-distance running today.Free Technique Analysis: Email me here to let me know you'd like to take part. 

Over the last 201 Episodes there have been some incredible moments chatting with some of the most respected athletes and coaches in the world of distance running. Today, I have collated some moments from some of the most popular episodes of the show. www.relaxedrunning.com

30-minute guided easy run for athletes of all levels. For more from Relaxed Running visit:www.relaxedrunning.com